Muscle Snatch 1, 1, 1, 1, 1; Power Snatch 3, 3, 3, 3, 3; Snatch 5, 5, 5, 5, 5

Daniel:
Muscle Snatch 50, 60, 70, 70, 70
Power snatch 70, 70, 80, 80, 80
Snatch 80, 80, 80, 80, 80


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Location:Crossfit Brigade

09302011

Snatch 1-1-1-1-1

Clean and Jerk 1-1-1-1-1

"Rowing Helen"
Row 400m
21 Kb swings 53/35
12 pull ups

Daniel
Snatch 90 kg
C&J 125 kg
Helen 9:11

Liz
Sn 40kg
CJ 55kg
Helen 11:25




- Posted using BlogPress from my iPad

Location:Crossfit Brigade

Friday 100319

Liz

Snatch 1x4 @50kg

OHS 10 reps @ 44kg

Clean & Jerk 3x2 @60kg

Front Squat 3x5 @ 64kg

Press 3x3 @40kg

Monday 100315

Liz

Snatch 4x3 @40kg

Power C&J 2+1x4@ 45kg

Back Squat 5sx3r @ 80kg

Clean Pull 4x3 @ 60kg

100313 The Open Championship, Flowery Branch, GA

Liz: Snatch 55kg, C&J 67kg, total=122kg, 1st place 69kg senior women

Monday 100301

Liz

max snatch 52kg

back squats 4-4-3-3-3

@ 175#

Thursday 100225

Liz

max snatch for day: 50kg

max C&J: 60kg

back squat 3sx2r @ 78kg

bench press 3x3 @ 50kg

then,

row 500m (1:56)

50 doubleunders

25 burpee box jumps

50 sit-ups

9:37

Wednesday 100217

Snatch 5x1 @ 95#
back squat 5r x3sets@ 155#
bp 6x3 95#

Monday 100208

Liz

work up to 90% Snatch: 110#, 3x1r

C&J 115# 5X1R

Back Squat 5rx2s @150#, 4rx3s @ 160#

FRIDAY 100205

Work up to Max Snatch.  Hit 100kg.
Back Squat 5x150, 3x160, 2x170, 2x180, 1x180, 2x170, 3x3@160kg.

Wednesday 100127

Liz

extensive snatch wu

max snatch: 55kg (121#) PR

front squat 4x4 @ 60kg (132#)

bench press 4x6 @ 45kg (99#)

Sunday 100125

Liz
burgener wu

max snatch for today, then 8x1 @85%
max C&J, then 6x1 @85%
Front Squat 2x2 @85%

Snatch: 115#, then 105#
C&J: 135#, then 115#
FS: 125#

Sunday 100117

Snatch 3x75% max
Clean&Jerk 3x75% max
Front Squat 90%x1, 2x2 85%

Liz
warm-up
Snatch @ 85#
C & J @ 100#
FS 120#, 115#

then,
3 rds of:
400m run
10 Knee to elbows
10 pushups

9:02

Saturday 100116

Max Snatch
Max Clean & Jerk
Max Push Press
Max Back Squat

Liz
row 500m, burgener wu

Snatch 115# PR
Clean 135# PR (didn't jerk or PP, shoulders still out)
Back Squat 185# PR

slow-mo video

Thursday 100114

• Snatch - 75% x 1, 78% x 1, 80% x 1, 75% x 1 x 2
• Clean & jerk - 75% x 1, 78% x 1, 80% x 1, 75% x 1 x 2
• Front squat - med/heavy single

Liz

Row 500m wu

Burgener wu

Snatch 75#x1, 80#x1, 85#x1, 80#x2

C&J 100#x1, 105#x1, 110#x1, 105#x2

FS 115#

"Jan"

10 rds

5 75# squat cleans (forgot the jerk part)

5 pull-ups

8:15 as rx'd

Tuesday 100112

* Snatch - (65% x 2, 70% x 2, 75% x 1) x 3
* Clean & jerk - (65% x 2, 70% x 2, 75% x 1) x 3

Liz
Snatch 65#, 70#, 75#
C&J 80#, 90#, 95#

Met-con from CF Central:
For time:
500m Row
21 Box Jumps @ 24in
21 KB Swings 35#
500m Row
15 Box Jumps
15 KB Swings
500m Row
9 Box Jumps
9 KB Swings

Liz 10:49

Daniel:
Snatch 135#, 155#, 165#
C&J 160#, 185#, 200#

Then

3s 5r 135# Good Morning
3s 5r Strict Pull ups
3s 8r Dips

Monday & Wed.

Monday 091102
Mainsite WOD

Five rounds for time of:
65 pound Snatch, 3 reps
65 pound Overhead squat, 15 reps
Run 400 meters

Liz 21:21


Wednesday 091104
Press 5x5
65-70-70-75-75

091024

Pilates 101 Class

Then,

For Daniel:
Front Squats
3x265, 3x285, 2x295, 2x315.




For Liz:
Burgener WUx3, Snatch 5x45, 3x65
Snatch
3x75,2x80 (then complete mental breakdown)
Power Clean
3x3 90#

090828

Snatch
3-3-3-1-1-1

Liz
Bergener WUx2
65-70-75-85-95(f)-95(PR)

Video of 95#. Sorry for the scream.

MONDAY 090817

Daniel
Burgener Warm-up x 3 plus OHS with wood.

Snatch 80% 3r, 85% 2r, 80% 3r
Power Clean 80% 3r, 85% 2r x 3s, 75% 3r x 4s
Jerk From Rack 80% 3r, 85% 2r, 80% 2r
Front Squat 80% 3r, 90% 2r, 85% 2r, 80% 3r x 3s
Rumanian Pull 80% 3r, 85% 2r, 80% 3r, 80% 2r x 2s

Snatch: Warmed Up with 5x95, 3x115, 3x135. 165x3, 175x2, 165x3.
Power Clean: Warmed Up with 5x135, 3x165, 3x185. 205x3, 215x2, 215x2, 215x2, 205x3, 190x3, 190x3, 190x3.
Jerk: Warmed up with 3x135, 3x155. 3x190, 2x200, 2x190.
Front Squat: 255x3, 285x2, 265x2, 255x3, 255x3, 255x3.
Romanian Pull: 255x3, 265x2, 255x3, 255x2, 255x2.

Then

Dumbell Press 5x60, 5x60, 5x60.
Leg lifts 3x10sec.
GHD 3x10.

LIZ

Bergener Warm-up x2

From THE FITNESS CONDUIT:

M.E. Hang Power Clean 3-3-3-1-1-1

100-105-115-115-115-115

Today wasn't a good day, felt weak physically and mentally. So I just finished the WOD and focused on technique which I need to work on.

Then Main Site WOD:

Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

DUs: 65,40,22,20=147

Sit-ups: 61,35,20,10=126

Total: 273

Monday 090810

Snatch 80% 2x3; 80%x2
Power Clean 80% 3x3; 75% 4x3
Jerk From Rack 80%x3; 85% 2x2
Front Squat 80%x3; 85%x2; 80% 3 x 3; 80%x2

Rest 5:00

4 rnds for time of:
5 Pull Ups
10 Push Ups
15 Sit Ups
20 Squats

Then:

Shoulder Press, GHD, Leg Lifts.

Daniel:
Warm Up: Burgener Warm Up x 3, 10 OHS with the wood, 5x95# Snatch, 3x135 Snatch, 3x150 Snatch.
Snatch 165x3, 165x3; 165x2.
Power Clean 205x3, 205x3, 205x3; 190x3, 190x3, 190x3.
Jerk From Rack 185x3; 195x2, 195x2.
Front Squat 255x3; 275x2; 255x3, 255x3, 255x3; 255x2.
Metcon: 5:51.
Press 135x5, 155x3, 155x2
GHDx10
Leg Lifts 3x10sec.

Still keeping the loading relatively light to allow the shoulder and wrist to heal.

LIZ:

Snatches with 70#

Power Cleans with 105#/95#

Jerks with 95#

Didn't do Front Squats

WOD: 6:13 (real push-ups)